Exactly How Many Steps a Day Can Lower Your Blood Pressure ...Saudi Arabia

We don't have to tell our hearts to beat. Yet, heart health can feel so complicated. These days, we're bombarded with advice that changes on a dime on everything from red meat and caffeine to the types of workouts we should do. However, one cardiologist wants patients to know that simply taking things one step at a time—literally—means something."[This mindset] simplifies things," explains Dr. Deepak Talreja, MD, the director of cardiology at Sentara Health. "You don’t need a gym membership or fancy equipment—walking is free, safe, and something most of us can build into daily life. Every step gets your heart pumping, muscles moving and blood circulating, which helps control blood pressure."Not to nitpick, but the ideal daily step count to lower your blood pressure and otherwise support your health also evolves constantly. Exactly how many steps do you need to take per day to lower blood pressure? We asked cardiologists, and they shared some refreshing insights. Here's the best daily step count for blood pressure.

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The precise number of steps someone needs to take to manage or prevent high blood pressure is more of a range. Research and cardiologists share that between 3,000 to 10,000 steps per day can help you improve blood pressure."For older, sedentary adults, even 3,000 steps a day can lead to improvement in blood pressure," saysDr. Karishma Patwa, MD, cardiologist at Manhattan Cardiology in NYC and a labfinder.com contributor. "Usually, the younger and more active you are, the more steps and aerobic activity are needed to achieve the same benefit."Indeed, other cardiologists emphasize that the more steps you take, the merrier your heart will beat (to a point).

"I generally advise that people aim for about 7,000 steps a day—[and] up to 10,000 steps if they feel up for it," says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center. "Of course, even amounts lower than this are still beneficial and better than nothing."Let's double-tap on the 10,000 steps for a second. You may have heard that 10,000 steps per day is ideal. However, that idea comes from a marketing campaign for a pedometer called the Manpo-kei (translation: 10,000 steps) created in Japan in the 1960s. Peer-reviewed research isn't sold on it.

For instance:

A Journal of Cardiovascular Development & Disease study suggested that 3,000 steps could lower blood pressure in older adults with high blood pressure who were living a sedentary lifestyle. A Circulation analysis indicated 6,000 to 9,000 steps would go a long way in improving heart health (blood pressure included). A British Journal of Sports Medicine study of more than 72,000 people reported that individuals who took between 9,000 and 10,500 daily steps had lower risks of dying from cardiovascular diseases like hypertension.

"The studies do not contradict each other but rather provide complementary insights," clarifies Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein. "A big takeaway is that small changes make a big difference...If you’re sedentary, aim to add 2,500 to 3,000 extra steps daily. Over time, work toward 6,000 to 9,000 for long-term heart benefits."Related: I Walked 10,000 Steps a Day for a Month—Here’s What Happened

Why Step Count Matters for Blood Pressure

Cardiologists explain that movement counteracts the effects of a sedentary lifestyle. "Sitting too much affects your body in various ways," Dr. Kee explains.

He reports that a sedentary lifestyle:

"Walking does the opposite," he notes, sharing that walking is a step in the right direction toward lowering blood pressure because it:

Related: This Is the Best Time of Day to Exercise if You Want To Improve Heart Health, According to Cardiologists

Cardiologists emphasize that it's essential to gradually increase your step count, especially if you lead a sedentary lifestyle, as this can help lower the risk of pain, strain, and other injuries that can set you back. The good news?"As you increase your step count and decrease your sedentary intervals, you'll notice a greater benefit to your blood pressure," Dr. Patwa says.

Here are some tips for stepping up your step count slowly but safely.

Unfamiliar? "Add 500 steps a day for a week, then another 500 the next," Dr. Kee recommends. "This gradual approach prevents injury and builds consistency."

2. "Habit stack" your step count

Every step counts, whether you're walking to the coffee machine at work or around the block three times as part of a sweat session. "Take a 10-minute walk after meals, park farther away or walk during phone calls," Dr. Kee says. "Stacking new steps onto existing routines makes them stick."

Dr. Chen adds that parking in the back of the parking lot and taking the stairs also helps you weave more steps into your day.

Busy types, listen up. If you don't have time to knock out a 30-minute workout in one sitting—er, standing—that's OK. Five to 10-minute walks throughout the day can also move the needle. "Short, frequent bouts are easy and lower post-meal blood pressure," Dr. Talreja shares.

4. Make walking fun

Exercise simply may not be your idea of a good time. Still, Dr. Kee says you can find ways to make a walk more enjoyable. "Music, podcasts, or walking with a friend or your dog transforms it from a chore into something you look forward to," hey says.

What matters more: Total steps or speed? "Total steps are the foundation—any increase helps, no matter the speed," Dr. Kee says.

That doesn't mean pacing doesn't count for anything. "Brisk steps equal extra credit," he says. "Faster walking —the kind where you can talk but not sing—gives additional benefits for lowering blood pressure and reducing risk of stroke, heart attack and heart failure."

6. Understand the pros and limitations of wearables

Dr. Talreja loves that wearables let you monitor your progress, which "builds motivation and helps you gradually increase without overdoing it."

Still, try not to overdo it on how much you focus on the step count on a wearable—or why your device gives you a different number than a pal who just joined you for a walk.

"It is also important to note that commercially available wearables have some differences in the accuracy of their data and style of presentation," he says. "Rather than focusing on the exact number of steps, a good initial step is to focus on consistently moving for 30 minutes five days a week and then listening to the messages [your] body gives [you] as [you] optimize individually."

Up Next:

Related: If Your Smartwatch Says You Have a High Heart Rate, This Is the First Thing to Check

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